FUNDAMENTALS
15 Min EMOM Circuit
A1 10 cal row
A2 10 burpees
A3 10 mb deadlift to wall punch
Circuit – 10 min (rest as needed)
B1 lateral high plank mb taps
B2 5 mb frog pass
B3 15 knee touch crunch
Chipper Finisher – 8 min (start at top)
C1 1 mile bike gear 12
C2 15 trx triceps
C3 16 alt. v touch
If finished plank
FITNESS
15 Min EMOM Circuit
A1 .3 mile bike gear 15/14
A2 10 c2g burpees
A3 15 kb swing
Circuit – 10 min (rest as needed)
B1 slam ball v-up
B2 10 suicide slam
B3 15 situp with mb oh
Chipper Finisher- 8 min (start at top)
C1 60 du
C2 15 h.r. pushup
C3 15 v-up
If finished plank
BEFIT
15 Min EMOM Circuit
A1 150m run (6 lengths of gym)
A2 10 c2g burpees
A3 3 power clean to push press
Complex – 3 reps/side – 10 min (rest as needed)
B – Tgu to push press to push jerk to windmill
Chipper Finisher- 8 min (start at top)
C1 500m row
C2 15 hspu
C3 15 t2b
If finished plank
